7 Simple Sugar-Free Pumpkin Side Dishes

Savory Pumpkin Mash

Savory Pumpkin Mash is a delightful and healthy side dish that combines the natural sweetness of pumpkin with savory flavors. This dish offers a creamy texture and is perfect for various occasions, from holiday gatherings to weeknight dinners. Best of all, it’s completely sugar-free, making it an excellent choice for those watching their sugar intake.

Ingredients	Quantity
Fresh pumpkin	2 cups, cooked and mashed
Olive oil	2 tablespoons
Garlic	2 cloves, minced
Onion	1 small, diced
Vegetable broth	½ cup
Salt	½ teaspoon
Black pepper	¼ teaspoon
Thyme (fresh or dried)	1 teaspoon
Nutmeg (optional)	A pinch

Cooking Steps:

Steam or boil fresh pumpkin until tender, then mash it in a bowl.
In a skillet, heat olive oil over medium heat. Sauté minced garlic and onion until softened.
Add the mashed pumpkin to the skillet, along with the vegetable broth, salt, pepper, and thyme. Mix well.
Cook on low heat for about 5 minutes, stirring occasionally, until the mixture is heated through.
Adjust seasoning as needed and transfer to a serving dish. Optionally, sprinkle with a pinch of nutmeg before serving. Enjoy!

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Roasted Pumpkin and Sage Salad

Roasted Pumpkin and Sage Salad is a vibrant and healthy side dish that highlights the earthy flavors of roasted pumpkin combined with the aromatic essence of sage. This salad is not only sugar-free but also packed with nutrients, making it a perfect addition to your fall table or any gathering. It’s a delightful way to enjoy seasonal produce with a refreshing twist.

Ingredients	Quantity
Fresh pumpkin	2 cups, cubed
Olive oil	2 tablespoons
Fresh sage leaves	1 tablespoon, chopped
Baby spinach	4 cups
Red onion	½ medium, thinly sliced
Feta cheese (optional)	½ cup, crumbled
Salt	½ teaspoon
Black pepper	¼ teaspoon
Balsamic vinegar	2 tablespoons

Cooking Steps:

Preheat the oven to 400°F (200°C). Toss pumpkin cubes with olive oil, salt, and pepper, then spread on a baking sheet.
Roast for 20-25 minutes or until tender and slightly caramelized. In the last 5 minutes, add chopped sage to the baking sheet.
In a large bowl, combine roasted pumpkin, baby spinach, and red onion. Toss gently.
Drizzle with balsamic vinegar and, if desired, scatter feta cheese on top.
Serve immediately, enjoying the warm flavors and fresh ingredients!

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Pumpkin Quinoa Pilaf

Pumpkin Quinoa Pilaf is a wholesome and nutritious side dish that brings together the nutty flavors of quinoa with the natural sweetness of pumpkin. This sugar-free dish is perfect for a fall feast and can be enjoyed warm or at room temperature. The addition of herbs and spices enhances its flavor, making it a delightful and colorful addition to your table.

Ingredients	Quantity
Quinoa	1 cup
Fresh pumpkin	2 cups, diced
Vegetable broth	2 cups
Olive oil	1 tablespoon
Onion	1 medium, chopped
Garlic	2 cloves, minced
Fresh thyme leaves	1 tablespoon
Salt	½ teaspoon
Black pepper	¼ teaspoon
Pumpkin seeds (optional)	¼ cup, toasted

Cooking Steps:

Rinse quinoa under cold water, then combine it with vegetable broth in a pot. Bring to a boil, reduce the heat, cover, and simmer for about 15 minutes until quinoa is fluffy.
In a separate skillet, heat olive oil over medium heat and sauté chopped onion and minced garlic until fragrant and translucent.
Add diced pumpkin to the skillet and cook for about 8-10 minutes, or until tender. Stir in fresh thyme, salt, and black pepper.
Fluff the cooked quinoa with a fork and mix it into the skillet with the pumpkin. Stir well to combine.
Top with toasted pumpkin seeds, if using, and serve warm or at room temperature. Enjoy!

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Spiced Pumpkin Soup

Spiced Pumpkin Soup is a comforting and flavorful dish that captures the essence of fall with its warming spices and creamy texture. This sugar-free soup combines the natural sweetness of pumpkin with fragrant spices like ginger and cinnamon, making it a perfect addition to your holiday table or a cozy weeknight dinner.

Ingredients	Quantity
Fresh pumpkin	4 cups, diced
Onion	1 medium, chopped
Garlic	2 cloves, minced
Vegetable broth	4 cups
Coconut milk	1 cup
Olive oil	1 tablespoon
Ground ginger	1 teaspoon
Ground cinnamon	1 teaspoon
Salt	½ teaspoon
Black pepper	¼ teaspoon
Optional toppings (pumpkin seeds or croutons)	as desired

Cooking Steps:

In a large pot, heat olive oil over medium heat and sauté the chopped onion and minced garlic until soft and fragrant.
Add the diced pumpkin and vegetable broth to the pot, bringing it to a boil before reducing the heat and simmering for about 20 minutes or until the pumpkin is tender.
Stir in ground ginger, cinnamon, salt, and black pepper. Use an immersion blender or regular blender to puree the soup until smooth.
Return the soup to low heat and stir in the coconut milk. Cook for an additional 5 minutes.
Serve warm, topped with optional pumpkin seeds or croutons if desired. Enjoy!

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Creamy Pumpkin Cauliflower Bake

Creamy Pumpkin Cauliflower Bake is a delightful and nourishing side dish that showcases the rich flavors of both pumpkin and cauliflower. This baked casserole is incredibly creamy and comforting, perfect for a holiday gathering or a casual family dinner. It’s packed with nutrients and has a lovely texture that makes it an irresistible addition to your table.

Ingredients	Quantity
Cauliflower florets	4 cups
Fresh pumpkin puree	1 cup
Onion	1 medium, chopped
Garlic	2 cloves, minced
Coconut milk	1 cup
Olive oil	1 tablespoon
Nutritional yeast (optional)	¼ cup
Ground nutmeg	½ teaspoon
Salt	½ teaspoon
Black pepper	¼ teaspoon
Grated Parmesan cheese (optional)	½ cup
Fresh parsley (for garnish)	as desired

Cooking Steps:

Preheat your oven to 375°F (190°C).
In a large pot, heat olive oil over medium heat and sauté chopped onion and minced garlic until soft.
Add the cauliflower florets and cook for a few minutes until they are slightly tender.
Stir in fresh pumpkin puree, coconut milk, nutritional yeast, nutmeg, salt, and pepper; mix well and cook for another 5 minutes.
Transfer the mixture to a greased baking dish, top with grated Parmesan cheese if using, and bake for 25-30 minutes, or until the top is golden and bubbly.
Garnish with fresh parsley before serving. Enjoy!

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Pumpkin Stuffed Peppers

Pumpkin Stuffed Peppers is a vibrant and flavorful dish that combines sweet pumpkin with hearty filling in a colorful bell pepper shell. This dish not only offers a stunning presentation but is also packed with nutrients, making it a perfect side option for fall gatherings or a satisfying vegetarian main course. The sweetness of the pumpkin pairs beautifully with spices and other vegetables, resulting in a comforting and delicious meal.

Ingredients	Quantity
Bell peppers	4 (any color)
Fresh pumpkin puree	1 cup
Quinoa (cooked)	1 cup
Black beans (cooked)	1 cup
Corn kernels	½ cup
Onion	1 medium, chopped
Garlic	2 cloves, minced
Ground cumin	1 teaspoon
Chili powder	½ teaspoon
Salt	½ teaspoon
Black pepper	¼ teaspoon
Olive oil	1 tablespoon
Fresh cilantro (for garnish)	as desired

Cooking Steps:

Preheat your oven to 375°F (190°C).
Slice the tops off the bell peppers and remove the seeds.
In a skillet, heat olive oil over medium heat; sauté chopped onion and minced garlic until soft.
Combine the cooked quinoa, black beans, corn, pumpkin puree, cumin, chili powder, salt, and pepper in the skillet and mix well.
Stuff each bell pepper with the pumpkin mixture and place them upright in a baking dish.
Cover with foil and bake for 25-30 minutes, or until the peppers are tender.
Garnish with fresh cilantro before serving. Enjoy!

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Herb-Infused Pumpkin Risotto

Herb-Infused Pumpkin Risotto is a creamy and comforting dish that highlights the rich flavors of pumpkin paired with fragrant herbs. This luscious risotto is a perfect autumn side dish, offering a unique twist on the traditional recipe while remaining sugar-free. The creamy texture combined with the warmth of herbs creates a delightful accompaniment to any meal.

Ingredients	Quantity
Arborio rice	1 cup
Fresh pumpkin puree	1 cup
Vegetable broth	4 cups
Onion	1 medium, finely chopped
Garlic	2 cloves, minced
Olive oil	2 tablespoons
Fresh thyme (or parsley)	2 teaspoons, chopped
Salt	to taste
Black pepper	to taste
Parmesan cheese (optional)	¼ cup, grated

Cooking Steps:

In a saucepan, heat vegetable broth and keep it warm over low heat.
In a large skillet, heat olive oil over medium heat; sauté chopped onion and minced garlic until fragrant and translucent.
Add Arborio rice to the skillet and toast for 1-2 minutes, stirring regularly.
Gradually add the warm vegetable broth, one ladle at a time, stirring constantly until it’s absorbed. Repeat until the rice is creamy and al dente.
Stir in the pumpkin puree, fresh herbs, salt, and black pepper. Mix well and heat through.
Optional: Stir in grated Parmesan cheese for added creaminess.
Serve hot and enjoy this aromatic dish!